Name: Playbook - Alexis Schumacher - DUMBBELL ONLY LEGS
Uploaded: 2022-09-19T18:16:15.491Z
Duration: 30 min
Description: DUMBBELL ONLY LEGS

This workout targets glutes, hamstrings & quads. The goal is to build muscle mass while shedding stubborn fat.

-Standing but leaning slightly forward to create tension in glutes 

-Drive weight up through hips and squeeze glute muscles 


-Slow tempo to ensure proper muscle mind connection

Dumbbell Standing Abductions

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DUMBBELL ONLY LEGS

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